Here are 100 great tips that I hope will help you promote better being in your life!

After you read this list leave a comment and let us know what you thought of the list.

Have you ever tried any of these tips before? What is your favorite tip?

Enjoy the tips!

  1. Eat before bed?!? If you have problems falling asleep, eat a handful of walnuts before bed. You are boosting your fiber and essential fatty acids along with the amino acid tryptophan — a natural sleep-inducer.
  2. A cold and flu trick! Use a pair of cotton socks and a pair of wool socks, soak the cotton socks in cold water, wring them out and then put them on your feet. Put the wool socks on top and then go to bed. This will help get the body fluids draining and moving and decrease congestion or inflammation in the sinuses and head. Who knew hydrotherapy could be done with socks?
  3. Manage Stress. We all have stress in our lives but identifying that we are stressed is the first step to managing it. Then look for ways to decrease it constructively: deep breathe, have a walk, have some “me time” and eat good food! The world also looks a lot rosier after a good night’s sleep (new mom’s know this one best).
  4. Build Your Confidence: Identify your abilities and weaknesses together, try to build on them and do the best you can. Don’t worry, nobody around you is perfect so why should you be?
  5. Make Time for Family and Friends: These relationships, if positive, need to be nurtured. Share life’s joys and sorrows with those close. Invest time and energy in to  those who are positive and loving around you.
  6. Give and Accept Support! Be receptive to help when you need it and put your pride away (superwoman is a fictional character …and who would be caught dead in that outfit?). Know when to ask for help, know when to give it, and most importantly: know when to accept it.
  7. Be aware of the Money Pit! Financial problems cause stress. Over-spending on our “wants” instead of our “needs” is often the culprit. Ask yourself: what do I really need and why do I need it? “Retail therapy” is expensive and short lived, so opt for something that is a better investment in YOU like a good meal or a brisk walk. Your body and wallet will thank you!
  8. Volunteer! Being involved in community gives us a sense of purpose and satisfaction that paid work cannot. Sometimes this “reality check” can go a long way in reducing stress and creating happiness.
  9. Find Strength in Numbers! Sharing a problem with others who have had similar experiences can help you find a solution. Talk it out with friends, family, support groups… or even a cab driver!
  10. Find a support “blog” on the internet and you will realize that you are definitely not the only one with similar issues.
  11. Express Yourself! Express your feelings of anger, sadness, joy and fear in constructive ways. Keep a journal of each mood and when sad, angry or fearful reread your “joy journal” for reminders of what happy experiences you have had. What seems terrible today can seem trivial tomorrow.
  12. Peace: Think about who you are and what makes you really happy. Try to balance what you can and cannot change about yourself. We are often the most critical of ourselves but we all have great skills and attributes and just have to remind ourselves of what they are (keep a journal of them in case you forget!)

  13. A wholesome thank you! Buy whole foods (whether canned, frozen, or fresh from the farm) and use them in place of processed foods whenever possible. Your body will thank you!
  14. Don’t be so corny! Try to reduce or eliminate foods and drinks made with corn syrup. Corn syrup is a calorie-dense, nutritionally empty sweetener that studies indicate are worse for the body than sugar! Corn on the cob is great: corn syrup isn’t!
  15. Green is #1! Try to start each dinner with a mixed green salad. It will help reduce your appetite for higher caloric foods, increase your fibre and water so food can be easily digestible. It will automatically add veggies to your meal and will help flush through everything else to improve bowel movements and a healthier colon.

  16. Squat team! Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength. Who knew having a great ‘tush’ was so easy!
  17. Stop n’ Flex! When stopped at a traffic light, in car or on the bus, tighten your thighs and butt muscles and release as many times as you can. This will firm leg and bum muscles and will improve blood flow. Working out has never been so easy!
  18. Clandestine workout! Whenever you’re waiting in line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes. No one will even know.
  19. Hugs to all! Give your loved one a hug every day before work. Studies show that this simple act can help you remain calm when chaos ensues during your day.
  20. Have a good cry! It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly. Maybe those daytime soap operas are on to something…
  21. Smelly Sheets! Sprinkle just-washed sheets and pillowcases with lavender water. Studies show that a lavender scent can promote relaxation, which can lead to a better sleep. Opt for real lavender NOT the lavender scented “air fresheners” that contain toxins.
  22. A Balancing Act! Maintain a balance between your calorie intake and calorie expenditure—that is, don’t eat more food than your body uses. The average recommended daily allowance depends on your age, sex, height and weight but 2000-2500 calories/day is the average. And, if you have a “bad day” don’t fret: simply increase physical activity the next to counteract the increased caloric consumption of the day before.
  23. Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don’t normally eat. Try something different each week!
  24. Moderation is the key! In recent years, serving sizes have ballooned, particularly in restaurants. Try to order a starter instead of an entrée and split a dish with a friend. Don’t feel the need to finish everything on your plate- leftovers can make for easy lunches the next day.
  25. Eat plenty of fruits, vegetables, grains, and beans. These foods are high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to use fresh and local produce where available.

    26. Vegetables-and-Fruits

  26. Floating Away! Our bodies are about 75% water and water is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. Food cravings (salt, fat, sugar) are often a result of dehydration! So drink up instead of eating up!
  27. Stop Pop! In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. Yuck!!! Try water, or if you need that bubbly feeling, try adding some juice to carbonated water.
  28. Have a treat! You can enjoy your favourite sweets or snacks as treats, as long as they are in small quantities and are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart and health overall – even if those French fries aren’t!
  29. Stay Young: Move! Exercise improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity is imperative to healthy aging as we have to “use it or lose it.”
  30. One step at a time! Establish new food habits by focusing on one food group or food action at a time. Allow your body a week or two to get used to the “new you” before you add in another change. Doing it all at once often leads to feeling that it is too great a challenge which is when we fall off the proverbial wagon.
  31. Take time to chew your food! Chew your food slowly, savouring every bite. Taste the flavors and feel the textures and enjoy the experience of eating. Food should be enjoyed not inhaled.
  32. Avoid stress while eating. When we are stressed, our digestion can cause problems like colitis and heartburn. Try not to eat while working, driving, arguing, or watching TV. Take some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere. Your belly will thank you!
  33. Are you hungry? You may really be thirsty, so try drinking a glass of water first. Try to stop eating before you feel full as it takes a few minutes for your brain to tell your body that it has had enough food. Eat slowly as best you can and enjoy  enough to satisfy your hunger. Slow eating will help you remain alert, relaxed and feeling your best, and will prevent the feelings of “food coma”!
  34. Eat early, eat often! Starting your day with a healthy breakfast can jumpstart your metabolism. Eating a larger lunch than dinner gives your body time to work those calories off. Try to eat small, healthy meals throughout the day, which can help keep your metabolism going. It will also ward off poor snack choices or consuming large dinners. This way of eating can assist in weight loss when coupled with exercise and good food choices.
  35. Respect your child’s levels of hunger. Young children tend to eat only when they’re hungry. If your child isn’t hungry try not to force a meal or snack. Generally, what they eat is more important than how much. After age 2, slower growth often reduces a child’s appetite. A few bites may be all it takes for your child to feel full.
  36. Stay calm when children are picky eaters. If your child senses that you’re unhappy with his or her eating habits, it may become a battle of wills- something many kids enjoy! Threats and punishments don’t work as they only reinforce the power struggle. Instead try humour and be sure to lead by example.
  37. Juice and snacks before meals! Avoid juice and snacks for both you and your child at least one hour before meals. If your child comes to the table hungry, he or she may be more motivated to eat.
  38. Limit liquid calories! Low-fat or fat-free dairy products and 100 percent fruit juice can be important parts of a healthy diet — but if you or your child fills up on milk or juice, there may be no room for meals or healthy snacks.
  39. Small should start small! For children, offer several foods in small portions. Let your child choose what he or she eats, as choice makes them feel empowered and will help them to pick “one of” a healthy food option.
  40. Boycott the “clean plate” club! Don’t force your child to clean his or her plate, and don’t feel the need yourself. We all need to listen to our bodies so teach your child how to do this. Encourage your child to stop eating when full: and do the same yourself.  Your child and your weight scale will thank you!
  41. Be patient with new foods! Children and people alike may need repeated exposure to a new food before taking the first bite or even enjoying it. Taste buds change, as do eating habits, so keep trying those foods considered not tasty!
  42. Eat breakfast for dinner! Who says eggs, cereal or pancakes are only for breakfast? Mixing it up can be a fun way for children and adults to look at food differently and enjoy their favorites throughout the day.
  43. Dips are it! Serve broccoli and other veggies with a favorite dip or sauce. Cut foods into various shapes with cookie cutters and serve with dips. Kids and adults alike love to dip. Yogurt can be a simple ‘dip’ for dessert when served with fresh fruit and Mum’s Original Choco-Hemp spread is a sure hit with Kids and adults!

  44. A child’s help. At the grocery store, ask your child to help you select fruits, vegetables and other healthy foods. At home, encourage your child to help you rinse veggies, stir batter or set the table. Get them cooking and prepping for the meal as they are more likely to eat it if they have helped prepare it. Plus, they will begin to realize that food doesn’t “magically appear” on the table…come to think of it, get your man engaged too!.
  45. Set a good example! If you eat a variety of healthy foods and try different foods, your child is more likely to follow suit.
  46. Have a routine! Try to serve meals and snacks at about the same time every day. This will decrease food cravings and hunger which often lead to poor snack choices! It will also help to balance your metabolism. If you are “on the run” with kids’ events and work, try to plan ahead and carry healthy food snacks in your purse.
  47. Minimize distractions! Turn off the television during meals, and don’t allow work, books or toys at the table. Focus on the food- it is there to enjoy!
  48. Dessert is not a reward! Select one or two nights a week as dessert or ‘treat’ nights, and skip dessert the rest of the week. Try to think of desserts that are a healthy choice such as fruit, yogurt or yummy fruit smoothies.
  49. Get in the game! Exercise can be as easy as a game of tag or a jump-rope contest. With your kids, try classic movement games such as Simon says or red light, green light. Make up your own rules or game. Get you and the kids moving.
  50. Try an activity party! For your child’s next birthday (or your own!), schedule a bowling party, go to a climbing wall or set up relay races in the backyard….jump rope with your girl friends for a nostalgically good workout!
  51. Choices are okay! For picky eaters, offer comparable choices, such as regular or frozen yogurt, celery or carrots, whole-grain toast or whole-grain crackers, apples or oranges. Even better, have your children help you at the grocery store when you’re selecting food so they feel a part of it.
  52. Designate an eating zone! Restrict eating or snacking to the kitchen or dining room. You’ll save your children and you countless calories from mindless munching in front of the TV and the cookie and cracker gobbling while walking around the house. It also allows eating to be a social experience and gives everyone a chance to have “down time”.
  53. Make it quick! If your children or you need to snack on the go, think ahead. Have on hand string cheese, yogurt sticks, cereal bars, fresh fruit, celery sticks or other drip-free items that are easily grabbed on the go.
  54. Beware the labelling gimmicks! Foods marketed as “low-fat” or “fat-free” can still be high in calories and not a healthy food choice. Likewise, foods touted as “cholesterol-free” can still be high in fat, saturated fat and sugar. Check nutrition labels to find out the whole story. Need help? Ask us!
  55. Go for the grain! Whole-grain snacks (such as whole-grain pretzels or tortillas and low-sugar, whole-grain cereals) can give you and your children energy with some staying power. Choose whole grain foods over whole wheat foods (refined but with less fibre) and choose whole wheat over refined white flour foods.
  56. Keep the jar empty! If the cookie jar is full, you and your children will probably crave and eat them. If there aren’t any cookies in the house, fresh fruit or raw veggies will seem more appealing. Better yet, put the fruit in a bowl on the kitchen table and odds are the kids and you WILL grab it.
  57. Play with your food! Ask your children to make towers out of whole-grain crackers, spell words with pretzel sticks, or make funny faces on a plate using different types of fruit. Use a tablespoon of peanut butter as glue. Have fun and encourage healthy food relationships.
  58. Think outside the box! Make the grocery trip a weekly adventure with the kids. Go on a scavenger hunt and search for healthy food items you picked out ahead of time. Pick out a fruit or veggie you have used before and ask them how they think they could use it.
  59. Fun freezer! Mix mashed bananas and peanut butter, spread between whole grain crackers and freeze. For a new twist on old snack-time favorites, freeze grapes or peeled bananas on toothpicks, or fill an ice cube tray with juice or pudding. Check out some of our great frozen treats to make life healthier and easier.
  60. Do something different! Use a cookie cutter to make shapes out of low-fat cheese slices, whole-grain bread or whole-grain tortillas. Eat diced fruit with chopsticks. Try the classic “ants on a log” with a new twist — apple wedges scooped out with Mum’s Chocohemp spread in grooves with raisins or nuts on top — or make up your own.
  61. Sweeten it up! Healthy snacks don’t need to be bland. To satisfy your child’s (and your) sweet tooth, offer up things sweetened with agave (cactus nectar available at grocery and health food stores), frozen yogurt or frozen fruit bars. You and the kids will get the sweet taste but without having blood sugar levels bouncing around like a beach ball.
  62. Blend it up! Use skim milk or rice milk, and yogurt, bananas, and fresh fruit with Mum’s Original Hemp seeds or Salba to make your own smoothies. Kids love to make smoothies and drink them too! Any leftover? Stick them in the freezer for tasty and nutritious fruitsicles.
  63. Fruit and Veggies! Try eating whole foods like fruits and vegetables, nuts, seeds and grains that provide the optimum mix of nutrients and are the most beneficial to your health. Try to eat at least 6 – 10 servings of fruit and vegetables each day.
  64. Food in Sight! Avocado, olive oil, nuts, olives or other healthy fats can help to strengthen eyes and bones especially when added to red, green, orange, and yellow fruits and veggies which increases the amount of fat soluble vitamins like A, E, and K. These nutrients can help vision, improve your immune system and protect against stroke and osteoporosis.
  65. The Long and Untasty Road! By choosing seasonal and local food, the taste will be better and the food has more nutrients than food stored for long periods or that has traveled long distances.
  66. Food Doldrums! Try to eat a variety of foods: different flavours, colours and textures are a fun way to experiment and ensure we get the benefit of the full spectrum of nutrients provided by different foods. Plus it puts an end to the food doldrums!
  67. Fresh is Best! Canned, frozen, processed, refined food and foods with additives, synthetic colourings, chemicals, hormones, pesticides or other toxins, should be used sparingly. Opt for fresh- it is best!
  68. A Raw Power! Fruit is best eaten raw on its own. The nutrients in fruit can be easily destroyed when heated and fruit takes less time to digest than most other food.  Try to eat fruits and vegetables that are deeper in colour and smell fresh as they contain more nutrients. Enjoy touching and smelling them in the market- the kids will love it too!
  69. Snack Attack! Small, more frequent meals throughout the day are easier on the body and assist in leveling out energy and blood sugar levels. Snacking is good for you especially when coupled with smaller meal portions.
  70. Relax! We are able to digest food best we you eat in a relaxed environment. Plan to take at least 15 – 20 minutes to eat for every meal. Enjoy and savour it- it is good for the mind and the body!
  71. Get out! Regular bowel movements at least two times a day ensure that toxins don’t sit in your digestive tract and impact negatively upon your health. To improve bowel movements, relax more while eating and increase your consumption of fibre and water. Decrease sugar and simple carbohydrates (watch out for those nasty “white” foods) as these can contaminate your digestive system with unhealthy organisms.
  72. Hydrate! To determine how much water you need on a daily basis divide your body weight (in pounds) by 2. This equals the number of ounces of water you need daily (a normal glass is approximately 8 ounces). And all those teas, coffees and juices don’t count!

  73. Stay hydrated! Exercise, illness, higher altitude, heat, low humidity, pregnancy, breast feeding, and drinking coffee, tea, pop and alcohol all increase the amount of needed water. So think about how much water you drink and really need….and having the water glass sitting by your desk doesn’t mean you are actually drinking it!
  74. Food before Water! Consume water between meals, not while eating as it dilutes our digestive juices needed to adequately breakdown food. Instead, opt for the water after the meal and enjoy the benefits.
  75. Chug! Drink lots of water at the first sign of stress, pain, headache, anxiety or discomfort. This will help your body to adapt more quickly and easily (and may give you a much needed break to step away from the issue at hand).
  76. Increase your oxygen. Before getting out of bed and before going to sleep try to take 5 minutes to sit or lie with your spine straight, close your eyes, and focus your attention on your breathing. You will find that your mind and body will relax and allow you to have a better day and a better sleep. Take better care with more air!
  77. D-E-E-P breathe! Try slow, deep, quiet, regular breathing. Deep breathing makes our lungs more efficient, delivers more oxygen to your cells and balances the nervous system.
  78. Breathing in Lost Time! Practice taking a series of breaths that are slower, deeper, quieter and more regular. Try it in “lost time” like waiting in line, driving, or sitting on the bus. It helps to be “in the moment” and will help your body to increase oxygen to cells.
  79. Breathe from Your Belly! Breathe from your abdominal and inhale up through the rib cage. Abdominal breathing optimizes use of your respiratory system and makes breathing more efficient.
  80. Breathe it out! Pushing more air out of your lungs automatically triggers your lungs to take more in. Try breathing out until there is no air left and see how your body automatically wants to take more in. This is a great way to “kick start” your body when feeling sluggish.
  81. Me Time! Soak in a hot bath with a 2 kg bag of Epsom salts (any drug store will have it) for at least twenty minutes. The Epsom will release the build up of lactic acid (muscle cramps) and helps the muscles to repair. A great excuse for “me time” too!
  82. Schedule sleep. Try to go to bed and rise at the same time, even on weekends and holidays. Even if you wake up early try to stay in bed with deep breathing so your body gets used to timing.
  83. Exercise, meditate or do yoga on a daily basis to calm the mind and eat good foods to fuel the body.
  84. Lights, Camera, AWAKE! Fluorescent lights are “eye openers.” They decrease the hormone melatonin, which is necessary for sleeping. Try to use full spectrum lights and try to enjoy the benefits of natural sunlight.
  85. Timely exercise! Exercise daily to relieve the tension… but avoid strenuous exercise in the evening as it stimulates the body and may affect sleep patterns.
  86. Relax! To relax the body,  progressively tighten and then relax every muscle in the body starting with your toes and working up to your neck. Try this in bed at night, upon waking up or even at your desk or standing in the grocery line. It is a great way to keep your muscles working and forcing them (and you) to relax.
  87. Food for (no) thought! Small quantities of starchy foods such as pasta, potato, apple or toast half an hour before bed can raise the level of serotonin in the brain, which can have a sedating effect.
  88. Time your indulgences! After 11 a.m. eliminate stimulants (coffee, tea, cola, chocolate) as they disrupt sleep. Alcohol initially can feel like it is sedating, but will cause light sleep so should be avoided (except for those special occasions!)
  89. Black is back! Melatonin, the main hormone for balancing sleep needs darkness so keep your bedroom dark. Use thick curtains, blinds or eye masks to ensure maximum darkness.
  90. Make Time for Family and Friends: These relationships, if positive, need to be nurtured. Share life’s joys and sorrows with those close. Invest time and energy in to  those who are positive and loving around you.
  91. Give and Accept Support! Be receptive to help when you need it and put your pride away (superwoman is a fictional character …and who would be caught dead in that outfit?). Know when to ask for help, know when to give it, and most importantly: know when to accept it.
  92. Be aware of the Money Pit! Financial problems cause stress. Over-spending on our “wants” instead of our “needs” is often the culprit. Ask yourself: what do I really need and why do I need it? “Retail therapy” is expensive and short lived, so opt for something that is a better investment in YOU like a good meal or a brisk walk. Your body and wallet will thank you!
  93. Volunteer! Being involved in community gives us a sense of purpose and satisfaction that paid work cannot. Sometimes this “reality check” can go a long way in reducing stress and creating happiness.
  94. Manage Stress! We all have stress in our lives but identifying that we are stressed is the first step to managing it. Then look for ways to decrease it constructively: deep breathe, have a walk, have some “me time”  and eat good food! The world also looks a lot rosier after a good night’s sleep (new mom’s know this one best).
  95. Find Strength in Numbers! Sharing a problem with others who have had similar experiences can help you find a solution. Talk it out with friends, family, support groups… or even a cab driver!
  96. Find a support “blog” on the internet and you will realize that you are definitely not the only one with similar issues.
  97. Express Yourself! Express your feelings of anger, sadness, joy and fear in constructive ways. Keep a journal of each mood and when sad, angry or fearful reread your “joy journal” for reminders of what happy experiences you have had. What seems terrible today can seem trivial tomorrow.
  98. @ Peace: Think about who you are and what makes you really happy. Try to balance what you can and cannot change about yourself. We are often the most critical of ourselves but we all have great skills and attributes and just have to remind ourselves of what they are (keep a journal of them in case you forget!)
  99. A wholesome thank you! Buy whole foods (whether canned, frozen, or fresh from the farm) and use them in place of processed foods whenever possible. Your body will thank you!
  100. Don’t be so corny! Try to reduce or eliminate foods and drinks made with corn syrup. Corn syrup is a calorie-dense, nutritionally empty sweetener that studies indicate are worse for the body than sugar! Corn on the cob is great: corn syrup isn’t!

So there you have it, 100 tips!  Let us know what your favorite tip is in the comments below!